8 Txoj Kev Yuav Tau Txais Kev Raug Tshem Tawm Ntawm Npe Band

Iliotibial (IT) Band Syndrome, los yog ITBS, yog ib yam mob ua rau mob sab nraud ntawm lub hauv caug. Nws yog qhov feem ntau ntawm cov neeg khiav dej num, cov neeg taug kev, thiab cov neeg caij tsheb kauj vab, tab sis txhua tus neeg ncaws pob uas ua si kis las uas yuav tsum tau rov qab ua dua ntawm lub hauv caug muaj peev xwm pom tau lawv tus kheej nrog rau kev kho mob IT Band.

Cov Iliotibial Band yog tawv, tawv nqaij fibrous tuab ntawm fascia , uas sau raws sab nraud ntawm tus ncej puab ntawm lub ntsag mus rau kneecap thiab tibia ntawm lub sab ceg.

Txoj kev xav ua kom yooj yim thiab ua rau ntawm lub hauv caug (raws li tshwm sim hauv kev khiav) yuav ua rau muaj kev sib txhuam thiab kev mob ntawm IT band thiab / lossis bursa ntawm IT band thiab femur epicondyle ntawm lub hauv caug. Dhau lub sij hawm qhov ua kom koj tus mob no yuav ua rau lub npe hu ua IT Band syndrome.

Lub Tswv Yim rau Kev Tiv Thaiv Kab Mob Qhab No

Cov tswv yim nram no pab tau koj kom tsis txhob muaj teeb meem tshwm sim ntawm IT Band.

1. Siv Ib Tug Menyuam Npau Tawm los Tso Tawm IT Band . Yog tias koj muaj IT Band nruj nruj, siv ib lub npuas dej ua ke tsis tu ncua yog qhov zoo tshaj plaws uas koj tuaj yeem ua tom tsev los pab koj qhov mob.
2. Hloov cov khau ua ntu zus
   Nws tseem ceeb heev uas yuav hloov koj nkawm khau txhua 300 rau 500 mais, los yog txhua 3 mus rau 4 lub hlis. Nkoog khau nqig tsawg poob siab uas yuav ua rau muaj kev mob ntxiv ntawm IT Band mob. Yog tias koj khiav ntawm ntau mais, xav txog kev hloov ntawm ob chav khau khau kom cia 24 teev rau lub khau qhov poob siab lub cushion rov qab mus rau nws daim ntawv zoo ua ntej yuav khiav hauv lawv dua.

1. Maj mam nce khiav kev dhia . Nws yog ib qho tseem ceeb kom ntxiv kev qhia qib siab thiab kev siv qeeb heev rau koj lub cev kho kom haum rau kev khiav. Ua ntau dhau lawm, dhau sijhawm sai sai yog qhov ua rau mob ntau dua.
2. Maj mam ntxiv toj khiav kev ua si
   Toj khiav, tshwj xeeb tshaj yog khiav mus, nce kev sib txhuam ntawm IT Band thiab yog tawv rau lub quadriceps. Raws li cov quads nkees, lawv poob peev xwm tswj thiab tswj lub hauv caug taug txoj hauj lwm, uas tseem yuav tsub kom muaj kev nyuab siab rau lub cuab yeej IT.

1. Tsis txhob kawm txog cov tsis sib txoos
   Yog tias koj ntxeem tau rau hauv siab mob, ceev faj ntawm qhov chaw koj khiav. Cov phom kub los yog cov pob ntseg feem ntau ua rau kom muaj zog thiab nruj ntawm IT Band ntawm txoj kev tu siab.
2. Khaws lub hauv caug sib koom tes thiab sov
   Cov neeg ncaws pob tsis muaj peev xwm tiv thaiv lub hauv caug kom txaus rau hauv txias txias. Lub NWS Band yog tshwj xeeb tshaj plaws rau cov neeg mob txias thiab cov kws txawj pom zoo tias cov neeg ncaws pob ua rau lub hauv caug them rau thaum lub caij kis las kub thaum kub txias dua 60 degrees.
3. Yuav tsum txias thiab ncab tom qab qoj ib ce
   Siv ib tug npuas npuas los tso tawm IT Band tom qab kev qoj ib ce, thaum cov nqaij ntshiv thiab sov. Yog tias koj muaj ib qho Band NWS los yog mob, thov siv cov nab kuab tom qab kev qoj ib ce kom txaus kom txo tau qhov mob thiab mob.
4. Tshawb xyuas Daim Ntawv txheeb xyuas Kev Khiav Haujlwm Kev Raug Dhau Los
   Raws li qee qhov kev qhia yuav pab koj tiv thaiv tau IT Band Syndrome, nrog rau ntau yam kev raug mob kis las.

> Qhov chaw:

> Fredericson M, li al: Kev Daws Teeb Meem rau Iliotibial Band Syndrome. Kws Kho Mob & Kev Ua Si. 2000, Volume 28.

> Khaund, R. li al. Iliotibial Band Syndrome: Ib qho Chaw Sib Tw ntawm Mob Hlwb. Am Fam Physician. 2005 Apr 15; 71 (8): 1545-1550.

> Fredericson M, li al. Quantitative tsom xam ntawm qhov kev sib raug zoo ntawm 3 tus cwj pwm sib txawv. Arch Phys Med Rehabil. 2002: 83: 589-92